F3 Knoxville

Tag: Flower Pot

New Year’s Leg Day & Burpees

THE SCENE: The threat of rain, but nothing more than a sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Side Straddle Hops, Baby Arm Circles Forward, Backward, and seal claps.
THA-THANG:
Mosey to the covered area near the Church.  Everyone find a column.
20 lunges, followed by a 30 second wall squat
19 lunges, followed by a 30 second wall squat
18 lunges, followed by a 30 second wall squat
17 lunges, followed by a 30 second wall squat
Etc, all the way down to 1.

A total of 210 lunges, and 10 minutes of wall squats.
The remainder of the workout was running, and doing burpees to 80, while mixing in some Ab exercises to break up the burpee monotony.

MARY:
The Mary was included in the burpee bonanza.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The challenge was to grow the second and third F’s for F3 Knoxville in 2021.
MOLESKIN:

ANNOUNCEMENTS:

Leverage Your Resources

 

THE SCENE: Abnormally warm low 50’s light wind, and otherwise perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
motivators form 7, but we stopped at 5.  I couldn’t wait to get into the workout and didn’t want to waste time
tempo squats (10)
thai fighters (12) front and back
Cherry Pickers (4) slow
THA-THANG:

Battle Buddies…
Station 1
Partner 1 does exercise while partner 2 double farmer carries blocks
balls to the wall
Elevated plank jacks (feet on wall)
derkin twist or derkins with your feet on the wall, if the twist eludes you (like it did me)
Station 2
Farmer Carry
Dirty Hookup, like shoulder taps, but you reach out and place your hand on the wall, place the second hand on the wall, then back to the ground.
Wall Squat
push up, one arm on wall, one arm on ground
Station 3
Rifle Carry
Vertical Bench press on wall
Step ups on same wall with blocks
Dips with the block in your lap
Station 4
Zombie Carry
Curls
Single arm rows from plank position
weighted bat wings

MARY:
20 pickle pounders in cadence to an audience followed by 10 merkins
20 flutter kicks in cadence followed by 10 merkins
20 LBC’s in cadence followed by 10 Merkins
10 Big Boys OYO followed by 10 merkins
20 Freddie Mercury’s in cadence led by Snaggle
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I shared an excerpt from a back blast I found on LinkedIn from the F3 Nation page, you can read it below.
Leverage Your Resources
MOLESKIN:
Curveball and his brother
Jenner and his med school situation
Cheatsheet pray against racism
ANNOUNCEMENTS:
Consider doing the 43 day challenge.
January 1-February 12
1. Physical activity daily-preferably at a beatdown but can be done at home or yoga or hiking etc.
2. No alcohol
3. Drink 1 gallon of water daily
4. Eat healthy-not saying you have to do a diet but try to avoid sugars processed foods etc
5. Read 10 pages daily of something that will enrich your mind whether it’s Jocko, Goggins  read something.
6. Spend 5 minutes daily in uninterrupted prayer
7. Spend intentional time with your family or significant other daily and do something spontaneous once a week Guidelines:
Honor code
Find a Battle buddy that you trust to hold you accountable
Take before/after pictures

Receptiveness is Key

THE SCENE:

39 degrees and light icy rain

F3 WELCOME & DISCLAIMER

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone


WARM-O-RAMA:

SSH

Tempo Squat 

Catalina Wine Mixer

Hillbilly Squats 

Merkin

Overhead Claps

Skater Lunge

THA-THANG:

Mosey to Half Circle along shamrock rd. 

3 round of:

Rocky Balboa (50) (2-Count)

Shoulder Taps (30) (Single count)

Skater Lunge (20) (Single count)

Mosey to the parking lot by the breezeway

30 Rounds

6 air squats

4 Foot Taps (2-count)

2 hand-release merkins

Mosey to another section of the back parking lot

Wilt Chamberland’s

Space cones 100 ft apart. Length of a basketball court. Line up at first cone do 100 lbc’s then run to the second cone do 100 squats back to first do 100 flutter kicks(each leg) then end back at second to finish off with 100 lunges(50 each leg). Nice ab and lower body routine. Named for Wilts NBA record 100 pt game.

We got through 100 flutters and headed back to AO doing 2 burpees at each light pole on the way back.

MARY:
No Time

COUNT-OFF & NAME-O-RAMA
12 HIM’s

CIRCLE OF TRUST/BOM:

Word of the day Receptive!

Receptive is defined as able or inclined to receive especially: open and responsive to ideas, impressions, or suggestions.

Developing receptiveness is a crucial skill If we want to be effective leaders/fathers/professionals/husbands we need to look at every situation with an open mind. No matter how relevant we deem a piece of advice given to us or feedback received on something we have done, we should always slow down enough and be receptive to what is being said and take the relevant parts and grow from every situation. 

Challenge: What is one piece of unpopular advice or piece of feedback you have received In the last few weeks that, after further thought, you can learn from and become a better man for, even though it may not have seemed relevant at the time? 

1 Thessalonians 5:21

“But examine everything carefully; hold fast to that which is good.”

Proverbs 18:15

“The mind of the prudent acquires knowledge,

And the ear of the wise seeks knowledge.”

MOLESKIN:

ANNOUNCEMENTS:

A Hill Worth Dying For

THE SCENE: Comfy mid-30’s and extra gloomy

WARM-O-RAMA:

SSH (IC) x 20; Tai Fighters (IC) x 10 per side; Hand Release Merkins (OYO) x 10; Temp Squat Jumps (IC) x 10

THA-THANG:

Mosey to hill below track; pick battle buddies (COVID-safe); HIM1 sprints to top of hill for hand release merkins (increase amount on each rep to 11); HIM2 does SSH while waiting; flapjack until 11 reached.

Mosey to lot beside baseball field (lunges at first then mosey); Karaoke to far end of lot and return; High knees half way and butt-kicks the rest; line up at hill for next session of fun.

HIM1 runs through trench and over hill to sidewalk along Fox Lonas for monkey humpers (increase amount on each rep to 8); HIM2 does big boy situps while waiting; flapjack until 8 reached.

Mosey to street corner near Weigel’s (lunges in middle of section); Jailbreak sprint to the top of hill at Park Village Rd; SSH at top while waiting for 6 to arrive; mosey back to bottom of hill.

Move into retention area behind baseball outfield fence; HIM1 sprints to top of hill for tree taps (like shoulder taps but tap trees along fence); HIM2 does squat jumps while waiting; flapjack until 8 reached.

Mosey back to lot beside baseball field; High knees half way and butt-kicks the rest; mosey to hill in front of high school drop off area.

Speed round… HIM1 precariously heads to bottom of steep hill and bear crawls back up hill; HIM2 does Rocky Balboas while waiting; flapjack one time.  Mosey back to AO.

@Pom Pom led the group in motivators starting at 10.

COUNT-OFF & NAME-O-RAMA:

19 HIMs plus 1 FNG (Patsy)

CIRCLE OF TRUST/BOM:

COVID, masks, election, school decisions, sports, time with family, and holiday traditions… all relevant topics that can lead to disagreement and arguments.  We need to discern and determine which “hill is worth dying for” when it comes to disagreements.  Romans 12:18 encourages us to live peaceably as much as possible.

Isaiah 9 spoke of a people in darkness who were brought into the light.  A special child was promised to usher in peace and hope.  John 8:12 speaks of this Light of the world – Jesus.

Jesus came to die on a hill for us.  John 3:17  He came to reconcile God and man.  See Hark the Herald Angels carol… “God and sinners reconciled”.

Priorities and Split Squats

The Scene

29 and cold (Perfect for some CMU work according to Mermaid)

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

BAC F/B/OH (Thia Fighter Style)

SSH 

Tempo Squat

Curtsey Lunges

Tennessee Rocking Chairs

Tha-Thang

Mosey to the CMU pile

Split into groups of 3

16 minutes for each group to get max rounds of the following exercises starting with 1 rep and adding a rep each cycle. (Goal is to climb as high on the ladder as you can with your group) Each group will work together and pretend to skip rope until everyone in the group has finished the reps. 

Hand Release Merkins

Split Squat Press (These got really spicy really quick)

Underhanded row

Overhand curls

BBS (Focusing on full range of motion. Hands touch ground behind the head, all the way to a toe touch at the top of the BBS)

When we get to the 16-minute mark groups will tally their total

YHC broke a CMU so we had to break form some penalty burpees

Then groups will proceed to work back down from their max rounds accomplished down the ladder all the way to 1 of each. If the group does not get back down the ladder to 1 there is a 10 burpee penalty. We took our total and subtracted 3 and went back down the ladder with a 10-minute time cap. 

Everyone finished before the 10 minutes so we did 5 burpees just because.

Mosey back to AO

Mary

Knee Tucks (2 sets of 30 seconds)

COUNT-OFF & NAME-O-RAMA

13 High Impact Men 

COT/BOM

James 4:14 “Yet you do not know what tomorrow will bring. What is your life? For you are a mist that appears for a little time and then vanishes.”

I have been really convicted in my own life about focusing on things that are not high on the eternal priority list. I have been getting so caught up in eternally low priorities that I am letting the truly important things fall to the waste side. Take the time today and every day going forward to look at your wife in the eyes and ask her how she is doing, when your kids ask you to play with them, even if it’s for 20 minutes, DO IT. Everything else (Work, cleaning, tv, your phone) can wait, the people around you will stop trying to fight for your attention if you keep sending them down the priority list. 

I am thankful for all of the men of F3 around me and the man that I have become since I joined you guys in the gloom back in March, Thank you! 

MOLESKIN:

Many needs presented this morning and some guys going through some tough stuff. Remember to reach out to one another and check in on each other. No man left behind, no man left the same.

ANNOUNCEMENTS: